Skill/Strength:

Rx WOD:

Coaches Note:

.

Strength:

Start technique work without a KB, then split into 2 steps: Ground to Bridge and Bridge to Standing

WOD:

Weight should be chosen so you can complete the 8 FS without putting the weight down. Use a rack to pick bar up, drop bar after 8 reps (hint: dont drop the KB after last rep if Scaling) and immediately start your banded run. Its critical to keep the interruption between FS and run as short as possible.